Notes
2mi warm up
2km float (about xc race pace but more relaxed because its on the track)
6:52 --> 80,85,83,80, 78(thats what i thought the splits were, but that doesn't add up, last on might be longer)
2x400, 2x200 (200m rest btwn each)
69, 71, 33, 31
2 ish mi cool down
Training Plan Entry
50 mi
weekly mileage plan: 50 or less mi (7 days)